Wheat berry waldorf salad
Chef Steve's tips: Wheat berries are the mother grain from which pasta, bread and flour are derived. Most of us have never tasted their true flavor. Little wheat berries pack a nutlike flavor and are pleasantly chewy. Use a crunchy, firm, sweet-tart apple such as a Granny Smith or gala for this salad. Lemon juice and vinegar keep chopped apples from darkening, so you may make this salad the day before serving. Try substituting dried apples for fresh for a variation.
2 cups dried wheat berries
7 cups water, plus
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more for soaking
1 cup walnuts, chopped
2 apples, cored and chopped
(Granny Smith or
1 cup (black or golden) raisins
1 cup chopped celery
1 cup fine-chopped fresh parsley
1/4 cup apple cider vinegar
1/4 cup apple juice
2 teaspoons salt, plus
more to taste
fresh-ground black pepper
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
1/2 cup extra-virgin olive oil
2 tablespoons lemon juice
Soak the wheat berries in water to cover overnight. Drain and set aside.
In a saucepan, bring 7 cups water to a boil. Add the wheat berries and cook at a rolling simmer 50 minutes or until they are totally cooked through (they will retain a firm, chewy texture). Drain and set aside to cool.
Transfer the wheat berries to a large mixing bowl and add the walnuts, apples, raisins, chopped celery, chopped parsley, apple cider vinegar, apple juice, 2 teaspoons salt, black pepper, ground nutmeg, ground cinnamon, olive oil and lemon juice. Toss to mix thoroughly. Add more salt if necessary and serve. Makes 4 servings.
Per serving: 866 calories, 50 percent calories from fat, 48 g total fat, 5 g saturated fat, no cholesterol, 100 g carbohydrates, 19 g total fiber, 37 g total sugars, 81 g net carbs, 18 g protein, 1,218 mg sodium.
Readers may write to Steve Petusevsky at Vegetarian Today, South Florida Sun-Sentinel, 200 E. Las Olas Blvd., Fort Lauderdale, Fla. 33301-2293. Or send an e-mail with your full name, address and telephone number to dhartzsun-sentinel.com with "Vegetarian Today" in the subject line. Personal replies are not possible.